Posts Tagged vegan
Soupelina’s Soup Cleanse by Elina Fuhrman. Da Capo Press| February 2016| 265 pages | $24.99| ISBN: 978-0-7382-1888-5
The subtitle: Plant-Based Soups and Broths to Heal Your Body, Calm Your Mind, and Transform Your Life. Who doesn’t want all that? I’m in! Soupelina’s Soup Cleanse is packed with data about a plant-based diet to absorb before even diving into the cleanse. Why are cooking vegetables better than raw? Less bacteria, easier to digest and easier mineral absorption. In the chapter Diving In, author Elina Fuhrman discusses various tools and ingredients. She includes fascinating and useful facts about tons of veggies, fungi, legumes, fruits, spices and oils.
Arugula and romaine alkalize your system and clear your colon. Avocado has amino acids needed for effective liver detox. Cauliflower contains vitamin K and omega-3 fatty acids! Cucumber flushes toxins and reduces heat and inflammation. Cabbage is another anti-inflammatory. Sweet potatoes “are known to fight cancer, but also elevate mood and slow down aging.” Onion boosts immunity and also has anti-inflammatory properties.
My favorite and most-used spices are cardamom, coriander, turmeric and cumin. Cardamom: “In Ayurveda, cardamom is prescribed to bring joy and clarity to the mind.” Coriander stimulates blood and relieves infections. Turmeric is an anti-inflammatory, anti-oxidant, anti-aging power spice! Cumin operates as a digestive aid that “is an antidote to weakness and fatigue.”
Fuhrman explains: “Even though my delicious soups began as a way to heal myself, they became so much more than that.” She writes: “Healthy plant-based, veg-centered eating and wellness are taking the world by storm, infusing the media and pop culture and raising a new generation of healthy eaters. I’m so very proud to be a voice in this wellness revolution that I believe will transform the world and our health.”
Here’s the Soupelina’s Soup Cleanse summary:
Eat—eat one soup at each meal
Snack—snack on broths and some raw veggies
Drink—drink plenty of water between meals
Eliminate—you should have two bowel movements per day during the soup cleanse
Rest—“energy levels will fluctuate on a day-to-day and moment-to-moment basis. Listen to your gut.”
Avoid—avoid coffee, any sugar, animal protein, dairy, alcohol, wheat, nicotine, processed foods and fried foods
Consider—add wheatgrass and turmeric shots into the plan
Sleep—focus on how WELL you sleep not how long
Soupelina’s Soup Cleanse is divided into these sections: Introduction: My Walk into Wellness; Soup Up; The Balancing Act; Diving In; Soup-Rises; Soupelina Secrets—Make It Your Soup Cleanse; Time to Soup; The Recipes—Blended Soups, Chunky Soups, Broths, Raw Soups; I Am Done with the Cleanse; Now What?; Listen to Your Gut; Find Your Soup-Er Calm.
Recipes include: Cauliflower Me, Maybe?!; And the Beet Goes On; I Yam Who I Yam; With My Chick-a-Peas; Oh Snap!; The Perks of Being a Purple Cauliflower; I Don’t Carrot All What They Say.
This is a cleanse I’ll definitely do and soups I will make and enjoy. Soup is easy and filling and nutritious and delicious. Fuhrman uses a Vitamix which a costly appliance for many [$300-4600]. I’ll do what I can with the blender I own. You can eat these healthy and healing soups anytime not just on a cleanse. I highly recommend this #Soupelina cleanse and cookbook.
Elina Fuhrman is the founder and chef of Soupelina.
FTC Disclosure: I received these cookbooks for review from Da Capo Press.
–review by Amy Steele
Clean Green Eats by Candice Kumai. HarperWave| 2015| $27.99| ISBN: 9780062388735
This is not a vegan cookbook but it’s a great starting point for those considering a vegan diet. Many vegan recipes included and those that aren’t can be veganized. It’s a visually stunning cookbook and there are numerous recipes in it that I enjoy: Roasted Kabocha Squash Salad; Sweet Kale Lemonade; Coconut-Date Scones; Kale Quinoa Tabbouleh; Parsnip and Leek Detox Soup; Green Matcha Tea Loaf Cake and Homemade Coconut Cake. Being clean and green means using less ingredients. The recipes are relatively straight-forward and don’t require impossible to locate ingredients.
I saw Candice Kumai on The Wendy Williams Show. Wendy went vegan recently and Candice shared several of her green recipes. Being clean green, she utilizes on many deep healthy greens like kale and broccoli rabe in her recipes. Here’s how Candice describes clean eating: “A lifestyle that involves consuming real food in or as close to its most natural state as possible. Eating to nourish and cleanse the body and mind. Educating yourself on where food comes from. Purchasing or growing foods that are nutritious, unprocessed, and sustainable.” She shares a green cleanse—a two week cleanse with green juices and avoiding dairy, added sugar, animal protein, alcohol, caffeine. Some clean detox foods include cabbage, cilantro, coconut oil, avocado, collard greens, extra-virgin olive oil, melon, kale and miso paste.
Clean Green Eats is divided into these sections: How to Eat Again; The Clean Green Cleanse; Clean Green Cleansing Juices and Smoothies; Green and Gorgeous Breakfasts and Brunches; Clean Green Salads; Clean Green Soups; Clean Green Snacks; Clean Green Burgers and Sandwiches; Clean Green Sides; Clean Green Veggie Mains; Clean Green Meat Mains; Clean Green Pizzas and Pastas; Clean Green Sweets and Treats; Clean Green Basics; and Ten Clean Green Salad Dressings.
At 23, Candice Kumai was the youngest chef competing on the first season of Top Chef. Her previous cookbooks include Cook Yourself Thin, Pretty Delicious, Cook Yourself Sexy and Clean Green Drinks.
FTC Disclosure: I received this book for review from Harper Collins.
Salad Samurai by Terry Hope Romero. Publisher: Da Capo Press/ Lifelong Books (June 2014). Cooking/Vegan. Paperback. 180 pages. ISBN 978-0-7382-1487-0.
Big salads are a major component of my diet. I eat them year round. Usually that’s my dinner. I make great salads. The key is adding as many extras, as much color and variety as possible. So I looked forward to checking out the recipes in Veganomicon co-author Terry Hope Romero’s latest. She divides it by season making it super easy to pick what’s fresh and available.
Some yummy, creative salads include Strawberry Spinach Salad with Orange Poppy Seed Dressing; Blueberry Tamari Greens Bowl; Asparagus Pad Thai Salad; East-West Roasted Corn Salad; Green Papaya Salad with Lemongrass Tofu; Polish Summer Soba Salad; Pesto Cauliflower & Potato Salad; Grilled Miso Apples & Brussels Sprouts Salad and Almond Falafel Crunch Bowl. Gorgeous pictures, excellent tips and simple instructions included.
There’s a section on salad dressings (something I don’t make myself often enough) and a section on salad toppings. In the dressings section, the Creamy Cilantro Lime dressing, Lemon Tahini dressing, Upstate dressing [sundried tomato, nutritional yeast, tahini, apple cider vinegar], the Marvelous Miso dressing are relatively easy and delicious. The toppings section includes ways to prepare croutons, tofu [there’s Ginger Beer Tofu and That 70s Tofu], seitan and lentils to bulk up salads.
There’s lots of vegan deliciousness in these pages.
–review by Amy Steele
FTC Disclosure: I received this book for review from Da Capo Press.
–PETA has launched a limited-edition sheet of U.S. postage PhotoStampsTM featuring famous vegetarians throughout history.
Stella McCartney: “[Vegetarianism is] a philosophy of how you conduct your life and time on the planet. … One of the things I was taught growing up was, ‘Do unto others as you would have done to yourself.’”
Sarah Silverman: “When I was 9 or 10 years old, my dad took me over to a neighboring farm to help get stuff for the meal. The farmer, Vic, told me to look at all the turkeys and pick one out. I saw a cute one with a silly walk and cried, ‘Him!’ Before my pointing finger had even dropped to my side, Vic had grabbed the turkey by the neck and slit [the animal’s] throat. Blood and feathers went flying. I had sentenced that turkey to death! Up until then, I didn’t know where meat came from—and I’ve been a vegetarian ever since.”
Bob Barker: “The answer to enjoying life is nutrition. I recommend that you become a vegetarian and exercise if you want to enjoy the golden years. … I became a vegetarian about 25 years ago, and I did it out of concern for animals. But I immediately began having more energy and feeling better.”
Edie Falco: “Once you’ve seen [the undercover factory-farming footage], you can’t pretend you didn’t. It’s over. The stamp is in my brain, and the idea that we commit such atrocities against animals—it will be our fatal flaw as humans, I think, to not bring the situation to light and stop it.”
Natalie Portman: “Eating for me is how you proclaim your beliefs three times a day. That is why all religions have rules about eating. Three times a day, I remind myself that I value life and do not want to cause pain to or kill other living beings. That is why I eat the way I do.”
Sir Paul McCartney: “If anyone wants to save the planet, all they have to do is just stop eating meat. That’s the single most important thing you could do. It’s staggering when you think about it. Vegetarianism takes care of so many things in one shot: ecology, famine, cruelty.”
Morrissey: “I think animals look to humans for protection, and of course humans lead them into slaughterhouses, which to me is just like an image of leading children into a slaughterhouse. There’s no difference.” Morrissey’s stringent views on vegetarianism inspired his album with The Smiths’ titled Meat is Murder.
The Cheesy Vegan by John Schlimm. Publisher: Da Capo (2013). Cooking/ Vegetarian & Vegan. Paperback Original. 244 pages. ISBN 978-0-345-7382-1679-9.
John Schlimm embraces the comfortable with this cookbook as well as his others: Grilling Vegan Style and The Tipsy Vegan. If you’ve become a vegan for health reasons, Schlimm’s got your covered. Drink, grill and now make your own cheese or indulge in all kinds of cheesy recipes with the assistance of this new cookbook. Making vegan food too similar to meat remains a pet peeve for me. I gave up meat for many reasons. I don’t need any reminders. But I don’t want to get personal. Also I’m not going to discuss the cruelties involved in the dairy industry. You can do your own research.
Chapters include: The DIY Vegan Cheese Kitchen; Breakfast & Brunch; Soups & Salads; Sides; Sandwiches; Appetizers & Snacks; Suppers; Mac ‘n’ Cheese; Cheesecake; Vegan Cheese Pairings: Wine, Beer & Cocktails.
In the first chapter—DIY Vegan Cheese Kitchen—Schlimm tells readers how to make different kinds of cheese such as nooch cheese. Cheese made with nutritional yeast, one of a vegan’s favorite ingredients. I already make this all the time and like it. I use it as an occasional pasta sauce and for mac and cheez and greens. To make cheddar, brie, swiss and mozzarella he uses either cashews or pine nuts. I just don’t have the equipment or kitchen space to be doing this. If I really feel I need some fake cheese, I’d just buy some soy or rice cheese slice from Whole Foods or the health food store. Sclimm has a feta recipe that requires tofu, miso paste, rice wine vinegar and nutritional yeast which I ‘m most likely to try at some point. I’ve made a faux ricotta cheese for vegan lasagna from tofu.
The rest of the cookbook consists of recipes—125– using the cheese he made in the first chapter or substituting store-bought faux cheese. Honestly I’m not all that impressed. But newer vegans or those who really really miss cheese will adore this cookbook. In the United States, cheese gets added to everything. Sometimes too often.
–review by Amy Steele
Vegan for Her by Virginia Messina, MPH, RD. Publisher: Da Capo Press/ Lifelong Books (2013). Health and Fitness/ Diets. Softcover. 382 pages. ISBN 978-0-7382-1671-3.
Useful information for vegans and those transitioning to or considering a vegan diet. Well-organized and addresses life stages and health issues that most concern women.
Part One: Going Vegan
Part Two: Healthy Eating for All the Times of a Woman’s Life
–includes diet and hormones, enhancing fertility, nutrition for pregnancy and breastfeeding and the female vegan athlete
Part Three: Lifelong Health for Vegan Women
–includes aging, weight issues, controlling diabetes, strong heart and managing stress and depression
Part Four: Recipes
Useful information I culled from this book:
“Higher intake of fruits and vegetables might also help vegans avoid weight gain. These foods have bulk and volume because of their fiber and water content, which contributes to a feeling of fullness. Their rich phytochemical content could help with weight control, too. For example, the compound resveratrol, which is found in red grapes, grape juice, red wine, and peanuts, might increase activity of enzymes that induce fat breakdown.”
“Antioxidants in fruits and vegetables might aid in skin protection because they actually accumulate in the skin. Lycopene found in tomatoes is one of them, which may explain why consuming tomato paste can actually reduce sunburn damage.”
“Two compounds in plant foods—lutein and zeaxanthin—are especially protective against age-related eye problems. They are actually pigments that accumulate in the eye and filter out harmful ultraviolet light. Spinach, broccoli, kale, and corn are good sources of both.”
–Nutrients for strong bones–
Calcium—collard and turnip greens, kale, bok choy, figs, tahini
Vitamin D—sunlight, 600-1000 IUs of vit D
Protein—legumes, grains, nuts, seeds
Vitamin K—leafy green vegetables (fat enhances absorption of vit K so sauté in oil)
Vitamin C—fruits and veggies
Potassium—legumes, avocado, beet greens, spinach, sweet potatoes, bananas
Magnesium—whole grains, legumes, nuts, seeds, leafy green vegetables
–stress and depression in women has been linked to inflammation
–vitamin D has been shown to improve depression
–Vitamin B6 is needed for the synthesis of certain neurotransmitters, including serotonin (low serotonin levels have been implicated in depression). Vegans get plenty of B6 through diet sources such as bananas, avocado, potatoes, leafy green vegetables and soyfoods.
–Vitamin B12 is needed for nerve cell function and inadequate intake leads to neurological problems including cognitive decline and depression. Vegans need a supplement of 25 mcg daily.
–review by Amy Steele
FTC Disclosure: I received this book for review from Da Capo Press.
Nana’s Tomato and Summer Squash Casserole
my grandmother used to make this for me. instead of Parmesan cheese, I put nutritional yeast on top. baked at 350 degrees for about 45 minutes. layered summer squash and tomato slices. put some Earth Balance margarine and nutritional yeast on top. covered with tin foil and baked in oven.
Chickpea/ Couscous/ Fresh Veggies Salad
super easy and yummy. cook couscous. add grape or cherry tomatoes, chopped cucumber and chickpeas. I add poppy dressing but any dressing works.